ExerciseGIF

Exercises / Box jump

Box jump GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • CalvesMusculus triceps surae
  • Hip flexorsMusculus iliopsoas
Equipment
Box
Level
intermediate
Loop
One repetition, 4.87 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/box-jump \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a box jump

  1. Stand a short distance in front of the box with feet hip-width apart.
  2. Lower into a quarter squat while swinging your arms back to load.
  3. Explode upward, driving through the legs and swinging your arms forward.
  4. Land softly on top of the box with knees bent and hips back to absorb impact.
  5. Stand fully upright to complete the rep, then step down and reset.
  6. Repeat for the desired number of repetitions.

Form tips

  • Land quietly with soft knees to reduce impact on joints.
  • Fully extend your hips at the top before stepping down.
  • Step down rather than jump down to protect your knees and Achilles.
  • Keep your chest up and core braced throughout the movement.

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